Curried Chickpeas and Black Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Curried Chickpeas and Black Beans
45 min.
4
266kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 15 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoons curry powder 
  • 0.3 cup parsley fresh chopped
  • tablespoon ginger minced peeled
  • tablespoon juice of lemon 
  • cup onion chopped
  • 0.1 teaspoon salt 
  • teaspoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion and gingerroot; saut 3 minutes or until tender. Stir in curry powder; cook an additional minute.
  3. Add tomatoes; cook 1 minute or until mixture is slightly thickened, stirring occasionally.
  4. Add salt, black beans, and chickpeas; stir well. Cover, reduce heat, and simmer 5 minutes.
  5. Remove from heat; stir in fresh parsley and lemon juice.
  6. Serve warm.

Nutrition Facts

Calories266kcal
Protein20.03%
Fat16.5%
Carbs63.47%

Properties

Glycemic Index
39.33
Glycemic Load
6.93
Inflammation Score
-8
Nutrition Score
24.367391304348%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
10.78mg
Luteolin
0.06mg
Isorhamnetin
2mg
Kaempferol
0.33mg
Myricetin
0.75mg
Quercetin
8.15mg

Nutrients percent of daily need

Calories:266.35kcal
13.32%
Fat:5.16g
7.94%
Saturated Fat:0.73g
4.57%
Carbohydrates:44.64g
14.88%
Net Carbohydrates:29.45g
10.71%
Sugar:6.41g
7.12%
Cholesterol:0mg
0%
Sodium:917.29mg
39.88%
Protein:14.09g
28.17%
Vitamin K:92.74µg
88.33%
Manganese:1.41mg
70.63%
Fiber:15.19g
60.76%
Vitamin B6:0.78mg
39.2%
Folate:122.47µg
30.62%
Iron:5.37mg
29.82%
Copper:0.59mg
29.53%
Vitamin C:23.69mg
28.72%
Potassium:894.3mg
25.55%
Phosphorus:251.63mg
25.16%
Magnesium:96.49mg
24.12%
Vitamin B1:0.29mg
19.1%
Vitamin A:673.23IU
13.46%
Calcium:130.79mg
13.08%
Vitamin B2:0.22mg
12.74%
Zinc:1.76mg
11.7%
Vitamin E:1.74mg
11.63%
Vitamin B3:2.22mg
11.08%
Vitamin B5:0.88mg
8.77%
Selenium:4.52µg
6.45%
Source:My Recipes